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  • Does Lady Justice often peek from her blindfold?

    Does Lady Justice often peek from her blindfold?

    Saturday, August 30 2014 6:00 AM EDT2014-08-30 10:00:12 GMT
    Not knowing it would be her last day of life, the woman with long dark hair dressed to go out for the evening. I heard our neighbor's door slam as she left the house. She wore a white blouse and a pencil skirt of dark blue. High-heels and Navy blue pantyhose underscored her outfit.
    Not knowing it would be her last day of life, the woman with long dark hair dressed to go out for the evening. I heard our neighbor's door slam as she left the house. She wore a white blouse and a pencil skirt of dark blue. High-heels and Navy blue pantyhose underscored her outfit.
  • Ex-Im's choices of winners, losers hurts overall business

    Ex-Im's choices of winners, losers hurts overall business

    Friday, August 29 2014 6:00 AM EDT2014-08-29 10:00:19 GMT
    In recent years, the Export-Import Bank of the United States has drawn heavy criticism. Officials from the bank have gone on a nationwide barnstorming campaign to build support as many congressional Republicans consider shutting the public credit giant down via defunding it.
    In recent years, the Export-Import Bank of the United States has drawn heavy criticism. Officials from the bank have gone on a nationwide barnstorming campaign to build support as many congressional Republicans consider shutting the public credit giant down via defunding it.
  • Advances in technology can be both hazardous, helpful to your health

    Advances in technology can be both hazardous, helpful to your health

    Thursday, August 28 2014 6:00 AM EDT2014-08-28 10:00:20 GMT
    “Sometimes I think I spend 80 percent of my time undoing what other people tell my patients,” Dr. Bob groaned after I recently asked him if I should increase my daily intake of a certain medicine now in my daily regime.
    “Sometimes I think I spend 80 percent of my time undoing what other people tell my patients,” Dr. Bob groaned after I recently asked him if I should increase my daily intake of a certain medicine now in my daily regime.

Cindy Boggs is an American Council on Exercise-certified fitness professional, corporate wellness presenter and author of the award winning book, CindySays … "You Can Find Health in Your Hectic World." Her web site is www.cindysays.com.

It feels like such a cruel trick that we lose muscle and gain weight as we grow older considering how difficult it can be to remain active with each passing year. Young people will scoff at old people's excuses until that fateful day when they, too, become … old. Even when willing to exercise, the fact is bodies hurt a little more and heal a lot slower so it requires a steadfast commitment and a wise training plan.

Muscle Facts

Losing muscle mass as we age is called sarcopenia. It actually begins much earlier, but becomes more perceptible after age 65. This loss causes bodies to become weak and can limit a person's independence because balance decreases, walking speed slows and the risk of falls and injury increases.

They Will Shrivel Up and Die

Inactivity is a death sentence for our muscles at any age but even more so for older adults. And here's the double whammy — when muscle mass diminishes, so does our resting metabolic rate — the pace at which our bodies burn calories at rest. Consequently, we burn fewer and fewer calories resulting in increased fat tissue.

Preventing Muscle Loss

The good news is that we can gain muscle mass at any age. A strength training regimen two to three times per week will help regain muscle and support joint and bone integrity. In fact, studies compared people ages 20 to 30 to those between 70 and 80 years old and found that muscle building exercise resulted in very similar results.

Diet Is Essential

In order to support this type of muscle-building exercise program, a good nutrition plan is a must — one that is high in lean protein, such as lean beef and pork, poultry, fish, low-fat dairy (Greek yogurt, cottage cheese) and eggs. Plant-based protein choices include various types of beans, chickpeas and soy nuts as well as whole grains such as barley, quinoa and cracked wheat. Consuming protein with each meal is the best way to synthesize the protein support muscle-building throughout the day.

Don't Give Up

While cardiovascular exercise is essential and must always be included in some form, don't forget to make strength training your goal at least two days a week in order to maintain a strong and lean physique.